Can I eat bologna on keto?

In this manual, we are going to discuss “ Can I eat bologna on keto?”, as well as how to pick the best bologna and some recipes you can try.

Can I eat bologna on keto?

Yes, you can eat bologna on keto. It contains low carbohydrate content of 1 to 2 grams per slice of bologna.

Usually, meats are considered carbs-free, but with manufactured products watch out for hidden ingredients and additives

What is bologna?

Bologna is processed sausage meat. It is mostly used to make a sandwich, but remember bread has high carbohydrate content.

It originated from Italy and was known as mortadella. 

It is made up of chicken, pork, hearts, or liver. You can depend on the package that provides all the information and ingredients it has. 

Usually, they do not have a lot of spices, but some would contain pepper, coriander, and garlic.

The product contains:

  • 30% to 40%  fat
  • 10% water 

Why eat in moderation?

Bologna is not high-quality meat, meaning it is processed by trimming chicken, pork, or beef. Opt for an option free from nitrates or preservatives, nitrites, MSG, and additives containing hidden carbohydrates.

What are Bologna nutrition facts?

In reference to the USDA Nutritional Database, 100 grams of Oscar Mayer bologna has:

  • Calories: 316 kcal
  • Protein: 11 grams
  • Fat: 29.1 grams
  • Carbs: 2.45 grams
  • Sugar: 1.4 grams
  • Magnesium 14 milligrams
  • Phosphorous 109 milligrams
  • Potassium 168 milligram
  • Sodium 1180 milligram
  • Vitamin D 32 IU

How to Pick the Right bologna?

Not all bolognas are the same; each label adds different ingredients and additives to it. Some contain sugar, while others have chemicals. Bolognas are not ideal to eat in high quantities.

Pick grass-fed bologna

Bologna is made up of meat from animals, and what the animals eat is what constitutes bologna. The best option is to go for animal-fed grass, thus bologna would not only taste better but also have omega 3 and 6 and vitamin B in it.

Omit flavored industrial bologna 

Some flavored bologna could contain chemicals, antibiotics, and sugars that would get your body out of ketosis. It is bad for your health, so the best option is to go for the least flavored one. Some products even contain GMOs (genetically modified organisms) where the genetic makeup of these products has been changed in a laboratory. 

Search for organic or natural places that sell bologna

Shop either online or look for stores that sell organic bologna. This way you would know what you are putting in your body. Usually, organic bologna is more expensive, but you will be getting your money’s worth. Organic bologna is grass-fed animals without any preservatives, additives, chemicals, or GMOs.


Read labels carefully

It is crucial to flip the backside of the product and read what is written. You might detect non-keto-friendly food ingredients like carbohydrates or sugar that would throw away your hard work. Nutritional labels are important to look at and read thoroughly. 

What are some Keto Recipes with bologna?

There are a lot of bologna keto-friendly recipes. You can skip the bread and have it for breakfast, lunch, dinner, or even a snack.

 Here are some recipes:

Breakfast cups with bologna 

This is a great breakfast option for you and it is easy to make. Add bologna, cheese, and egg chives, and squeeze a bit of lime. If you like spicy food you can always add hot sauce and some cream to make it savory.

Grilled bologna and cheese

This recipe needs more effort than the breakfast cups. Get low carbs buns made with almond flour to make a sandwich with some cheese and grill it. 

Egg and Cheese Bites

Fry some eggs with either olive oil or avocado oil and sprinkle cheese on top of them. Then cut bologna into small pieces and you can scramble them with your eggs. It is pretty addicting.

Cream cheese with Bologna Pinwheels

Get a bologna slice spread cream cheese on it, then roll it. Use a knife to cut it and you have pinwheels bologna filled with cream cheese. 

Bologna Lettuce wrap

You can still enjoy having a sandwich without any carbs included. Pick big lettuce leaves, wash them and add the bologna to them. 

Roll it and you would have a bologna sandwich to enjoy. You can pack any of these recipes and take them to work when you do not have any keto-friendly options there.

Some filling you can add to your keto-friendly recipes:

  • Hard cheeses
  • Lettuce
  • Kimchi, thinly sliced
  • Olives
  • Roasted garlic
  • Mushrooms (thinly sliced)
  • Low Carb Sauces like ranch or low carbs salsa.


In this manual, we discussed “Can I eat bologna on keto?”, as well as how to pick the best bologna and some recipes you can try.


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Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.